Home Remedies for Acid Reflux/GERD

Written by Kristeen Cherney
| Published on July 7, 2015Medically Reviewed by Healthline Medical Team
on July 7, 2015

Occasional heartburn (acid reflux) can happen to anyone. Still, it’s a
cause for concern if it happens on a regular basis. According to the Mayo Clinic, if you experience acid reflux more than twice a week, you may have
gastroesophageal reflux disease (GERD). In this case, heartburn is just one of
many symptoms along with coughing and chest pain.

GERD is first treated with over-the-counter methods, such as antacids
and dietary changes. Prescription medications may be needed in more severe
cases to prevent damage to the esophagus. While conventional medicine is the
most common form of GERD treatment, there are some home remedies you can try to
reduce instances of acid reflux. Talk to your gastroenterologist about the
following options.

Aim
for a Healthy Weight

While heartburn can happen to anyone, GERD seems to be most prevalent in
adults who are overweight or obese. Excess weight — especially in the abdominal
area — puts more pressure on the stomach. As a result, you’re at an increased
risk of stomach acids working back into the esophagus and causing heartburn.

If you’re overweight, the Mayo Clinic suggests a steady weight loss plan of 1 or 2 pounds per week. On the
flip side, if you are already considered to be at a healthy weight, then make
sure you maintain it with a healthy diet and regular exercise.

Know
Which Foods to Avoid

No matter what your weight, there are certain known trigger foods that
can increase your risk for acid reflux. With GERD, you should be especially
wary of items that can lead to symptoms. Try avoiding the following foods:

tomato sauce and other tomato-based products

high-fat foods (such as fast food products
and greasy foods)

fried foods

citrus fruit juices

soda

caffeine

chocolate

garlic

onions

mint

alcohol

By limiting or avoiding these triggers altogether, you may experience
fewer symptoms. You may also want to keep a food diary to help identify problem
foods.

Eat
a Little, Sit Up a Little Longer

Eating smaller meals puts less pressure on the stomach, which can
prevent the backflow of stomach acids. By eating smaller amounts of food more
frequently, you can reduce heartburn and eat
fewer calories overall.

Eat Foods That Help

There is no one magic food that can treat acid reflux. Still, aside from
avoiding trigger foods, a few other dietary changes can help. First, the American Academy of Family Physicians recommends low-fat, high-protein meals. Reducing
dietary fat can subsequently decrease your symptoms, while getting enough
protein and fiber will keep you full and prevent overeating.

After each meal, you may even consider chewing non-mint gum — this can
help increase saliva in your mouth and keep acid out of the esophagus.

Quit Smoking

In case you needed another reason to quit smoking, heartburn is one of
them. Smoking damages the lower esophageal sphincter (LES), which is
responsible for preventing stomach acids from backing up. When the muscles of
the LES are weakened from smoking, you may experience more frequent heartburn
episodes.

Secondhand smoke can also be problematic if you’re fighting acid reflux
or GERD.

Explore
Potential Herbal Remedies

According to the Mayo Clinic, the following herbs have been used for GERD:

chamomile

licorice

marshmallow

slippery elm

These are available in supplement and tincture form, as well as teas. The
downside to these herbs is that there aren’t enough studies to prove that they
can actually treat GERD, despite what testimonials might report. Furthermore,
they might interfere with medications you may take — check with a doctor before
use.

Avoid
Tight Clothing

There’s nothing wrong with wearing tight clothing — that is, unless
you’re experiencing GERD symptoms. Wearing clothes that are too tight can
increase acid reflux episodes. This is especially the case with tight bottoms
and belts: Both place unnecessary pressure on the abdomen, thereby contributing
to your heartburn risk. For the sake of acid reflux, loosen up.

Try
Relaxation Techniques

GERD itself can be very stressful. Since esophageal muscles play a large
role in keeping stomach acids down where they belong, it may help to learn
techniques that can relax both your body and mind. Yoga has enormous benefits
by promoting mind-body awareness. If you’re not a yogi, you can even try quiet
meditation and deep breathing for a few minutes several times a day to tame
your stress levels.

Outlook

Home remedies can help alleviate the occasional heartburn episode, as
well as some cases of GERD. When prolonged, uncontrolled acid reflux occurs,
you put yourself at a higher risk of esophageal damage. This can include ulcers,
a narrowed esophagus, and even esophageal cancer.

Still, it’s important to know that home remedies alone may not work for
acid reflux and GERD. Talk to a gastroenterologist about how some of these
remedies can complement a medical treatment plan.

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